Kettlebell training IS the fastest possible method in obtaining elite strength and fitness. Every gram of muscle you develop will be 100% functional, you will not develop over inflated beach muscles or sport a nice set of "chesticles"
Kettlebell training is an art. The techniques and lifts you will learn are centuries old. Kettlebell training is steeped in history from the Russian spetznaz to Olympic wrestlers and strong men. These techniques went out of vogue with the advent of body building, when asthtics became the prime concern and not function and fitness.
Kettlebell training is highly enjoyable. If you are tired of poorly written exercise programs that rely on multiple machines at health clubs, where the clubs seem more interested in your money than the results you are getting, then kettlebells are for you. The space and time needed for exceptional results is very minimal.
Kettlebell training is a sport. Girevoy Sport is native to Russia. In 1948 the Russians turned kettlebell lifting into a cultural sport. In which individuals are divided by age, gender and ability. Two lifts are performed, the clean and jerk and the snatch. The clean and jerk is performed with two kettlebells. The aim is to perform the maximum amount of repetitions in 10 minutes. 10 minutes for the clean and jerk and then 10 minutes for the snatch. Rigorous rules and conditions apply.
Kettlebell training will give you 100% real world strength and fitness. The results come extremely quick. First session you will feel muscles that you did not know existed. In a short month you will have learned all the basic lifts and be ready for REAL work to start.
Kettlebell training is for those who are sick of being average, for those with the “been there done that” attitude.
Kettlebell training will be the most physically demanding exercise that you will have ever done! After the first month of basic training the real work begins. I guarantee that a short 5 minutes of “ SWINGS” will have 99% of people wanting to give up!, let alone completing it!
Kettlebell training is highly effective for combat athletes,
emergency services, military and elite sports men and women. Many great athletes
and clubs use kettlebell training as an integral part of their physical success
such as Kostya Tszu, Fedor Emaliaemenko, SAS, Melbourne Storm, many AFL clubs
and MMA fighters in Pride and UFC.
Kettlebell training is not body building. I do not train the “mirror muscles” which is a very common phenomenon among mainstream gym and health centres. My training gives you elite functional fitness that will enhance your performance in EVERYTHING! From martial arts to any sport. Kettlebell training emphasisies a group of muscles which has been termed the “posterior chain” Basically this group of muscles are all the ones you can't see - neck, back, erector spinae, glutes, hamstrings and calves. These are the groups of muscles responsible for great strength, agility and co-ordination.
Kettlebell training is not easy. Training with the kettlebell is very physically demanding - there are no short cuts or so called isolation exercises. This is a term that is used too frequently, giving the trainee a sense that each muscle has to be trained individually to make gains. This is false! All muscles work together in the body, no matter how hard you try to isolate them!
Kettlebell training is not for the faint hearted. My gym has no machines, mirrors or swiss balls. Kettlebell training is structured so that there is no need for any other training equipment. All kettlebell movements are compound, this means that all the movements that are conducted use the entire body. Each session covers all aspects of fitness.
Workout 1
6 Turkish Get Ups
6 Clean and Press
6 Front Squats
Repeat 4 times and finish with 1 minute of swings.
Workout 2
10 Sit-Ups
5 Push-Ups
15 Swings
Skip for a minute
Repeat 5 times
Workout 3
10 Swings then a 30 second break
Repeat 10 times
“300”
25 Chinups
50 Pushups
50 Deadlifts with 50kg
50 Floor wipers
50 Tire jumps
50 Clean & Jerk with 16kg kettlebell
25 Chin-ups
This work out was used on the movie “300” It is very intense & one of my favourites. Try completing in about 22 minutes
Darcy pressing the 40kg kettlebell - He has also been able to complete the above '300' workout!
Get Up Or Get Out
10 Turkish get ups
10 Dips
20 Squat Thrusters
5 Wall Walks
10 kettlebell sit-ups
20 Tire jumps
10 Burpees
Complete two times, and finish with 40 kettlebell swings. Start with one round. Try completing entire routine in about 26 minutes.
Ring Around The Rosy
This work out is probably the most difficult and taxing to complete, a true test of strength endurance! Try to complete in approx 30 minutes. Four people are needed for this one. Group to break up into pairs. To complete in the fastest time. Basically first pair to complete both rounds. Team one starts on workout 1, team 2 on workout 2. When complete start the next workout.
Workout 1
20 Turkish get ups
20 Kettlebell front squats
20 kettlebell lunges
40 Chinnies
5 Duck walks around mat, approx 50 metres
Workout 2
40 Pushups
15 Dips
40 Pull-ups
30 kettlebell presses
Wheelbarrow walk for 40 metres
When both workouts complete, finish with 20 burpee’s
Doubles
5x5 Double kettlebell clean/squat/press
Builds incredible strength, the whole body is worked with one exercise!
